Significance of Omega-3 and Omega-6
About 90% of our dietary fats consist of triglycerides, comprising fatty acids and glycerol. Fatty acids are chains of carbon atoms, with a methyl group at one end and an acid group at the other. Fatty acids consist of a chain of carbon atoms, with a methyl group at one end and an acid group at the other. Each carbon atom has several hydrogen atoms attached to it – the exact number of hydrogen atoms on each carbon depends on whether the fat is saturated or unsaturated. Saturated fatty acids contain the maximum level of hydrogen atoms possible, while in unsaturated fatty acids, some of the hydrogen atoms are missing and have been replaced with double bonds between the carbon atoms.
What are OMEGA-3 Fatty Acids?
Omega-3 fats are polyunsaturated fats, a type of fat your body can’t make.
The term “polyunsaturated” refers to their chemical structure, as “poly” means many and “unsaturated” refers to double bonds. Together they mean that omega-3 fatty acids have many double bonds.
“Omega-3” refers to the position of the final double bond in the chemical structure, which is three carbon atoms from the “omega” or tail end of the molecular chain.
Since the human body cannot produce omega-3s, they are termed “essential fats,” requiring acquisition from the diet.
The World Health Organization (WHO) recommends eating at least two portions of oily fish per week, which is rich in the omega-3s EPA and DHA.
There are many types of Omega-3 fats, which differ based on their chemical shape and size. Here are the three most common:
Eicosatetraenoic acid (EPA)
This 20-carbon fatty acid’s main function is to produce chemicals called eicosanoids, which help reduce inflammation. EPA also helps reduce symptoms of depression.
Docosahexaenoic acid (DHA)
A 22-carbon fatty acid, DHA makes up about 8% of brain weight and is extremely important for normal brain development and function.
Alpha-linolenic acid (ALA)
The body mainly uses this 18-carbon fatty acid for energy, although it can convert it into EPA and DHA, albeit with low efficiency.
Omega-3 fats are a crucial part of human cell membranes. They also have a number of other important functions, including:
Improving heart health
Omega-3 fatty acids can increase “good” HDL cholesterol. They can also reduce triglycerides, blood pressure, and the formation of arterial plaques.
Supporting mental health
Taking omega-3s can reduce symptoms of depression, schizophrenia, and bipolar disorder. It can also reduce the risk of psychotic disorders for those who are at risk.
Reducing weight and waist size
Omega-3 fats play an important role in weight management and can help reduce waist circumference.
Decreasing liver fat
Consuming omega-3s in your diet can help decrease the amount of fat in your liver.
Supporting infant brain development
Omega-3s are extremely important for brain development in babies.
Fighting inflammation
Omega-3 fats are anti-inflammatory, meaning they can reduce the inflammation in your body that can contribute to a number of chronic diseases.
People who eat more fish, which is high in omega-3 fats, tend to have a slower decline in brain function in old age. Omega-3s may also help improve memory in older people.
Promoting bone health
People with higher omega-3 intake and blood levels tend to have better bone mineral density.
Preventing asthma
Omega-3 intake can help reduce symptoms of asthma, especially in early life. Unfortunately, the Western diet does not contain enough omega-3s. A deficiency may contribute to chronic diseases like obesity, diabetes, and heart disease.
Omega-3 fats are essential fats that you must get from your diet. They have important benefits for your heart, brain, and metabolism.
What are OMEGA-6 Fatty Acids?
Like omega-3 fatty acids, omega-6 fatty acids are polyunsaturated fatty acids.
The only difference is that the last double bond is six carbons from the omega end of the fatty acid molecule.
Omega-6 fatty acids are also essential, so you need to obtain them from your diet.
The body primarily utilizes these fats for energy. Linoleic acid, the most common omega-6 fat, can be converted into longer omega-6 fats like arachidonic acid (ARA).
Like EPA, ARA is used to produce eicosanoids. However, the eicosanoids produced by ARA are more pro-inflammatory.
Pro-inflammatory eicosanoids are important chemicals in the immune system. However, when too many of them are produced, they can increase inflammation and inflammatory disease.
Although omega-6 fats are essential, the modern Western diet contains far more omega-6 fatty acids than necessary.
The recommended ratio of omega-6 to omega-3 Fatty acids in the diet is 4:1 or less. However, the Western diet has a ratio between 10:1 and 50:1.
Therefore, although omega-6 fats are essential in the right quantities, most people in the developed world should aim to reduce their omega-6 intake.
Nevertheless, some omega-6 fatty acids have shown benefits in treating symptoms of chronic disease.
Gamma-linolenic acid (GLA) is an omega-6 fatty acid found in certain oils, such as evening primrose oil and borage oil. When consumed, much of it is converted to another fatty acid called dihomo-gamma-linolenic acid (DGLA).
One study showed that taking a high dose of GLA supplements significantly reduced the number of symptoms of rheumatoid arthritis.
Another interesting study found that taking GLA supplements in addition to a breast cancer drug was more effective at treating breast cancer than the drug alone.
Conjugated linoleic Acid (CLA) is another form of omega-6 fat that has some health benefits. For example, one large study found that taking 3.2 grams of CLA supplements per day effectively reduced body fat mass in humans.
Omega-6 fats are essential fats that are an important source of energy for the body.
THE IMPORTANCE OF OMEGA-3 AND OMEGA-6 FATTY ACIDS
Omega-3 and omega-6 are essential fatty acids from the unsaturated family of dietary fats. The body is not capable of producing them on its own, so we must get them through food.
Each fatty acid plays a different role in preserving your health. They have to be present in the body in a balanced ratio to unleash their health benefits. If the amount of one or the other is too high or too low, they may cause inflammation and chronic diseases.
Omega-3 is mainly found in fish like tuna, salmon, and sardines, while omega-6 is mostly found in vegetable oils.
Of the two, omega-6 is more readily available, which is why many people reach for omega-3 dietary supplements. This is especially because the modern Western diet consists of foods rich in omega-6 but are scarce in omega-3.
